11/5/2019

Functional Fitness

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A couple solid pieces to choose from for today’s training. On the Oly piece, keep your snatches snappy and focus on good bar paths and body positioning. The metcon piece is a sprint-y chipper. The reps aren’t unmanageable, so if you think you can go unbroken, go for it. Reset for each interval round and for the AAB piece, keep the times repeatable.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

12 EMOM

2 touch and go power snatches

B. Accessory

I/Y/T 3x10
Weighted chin up 3x6
Banded good morning 3x20

C. Metcon

For time (10 min cap):

50 DB Snatch (50/35)
20 pull ups
50 DB C+J (50/35)
20 C2BPU
50 wall ball (20/14)
20 bar MU

D. Interval

5x3 AMRAP, rest 1:00

15 GHDSU
10 burpees to ring
5 ring MU

E. Work Capacity

4 rounds, rest 2:00

AAB 50/40 cal

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